BreaststrokeBreaststrokeTraining Stages and DrillsTraining Stages and Drills

National Coaches ClinicNational Coaches Clinic

Irvine, CAIrvine, CAsaloswimcamp.comsaloswimcamp.com

David C. Salo, Ph.D.David C. Salo, Ph.D.Soka University / Novaquatics Swim TeamSoka University / Novaquatics Swim Team

Sometimes What You Sometimes What You Do Does Do Does NOTNOT Work Work

Jessica HardyJessica HardyAugust 2002August 20021:16.201:16.20100 meter breaststroke100 meter breaststroke

… … and Sometimes What and Sometimes What You Do DOES WorkYou Do DOES Work

Jessica HardyJessica HardyMay 2005May 2005

100 Yard Breaststroke – 59.20100 Yard Breaststroke – 59.20

July 2005July 2005

100 Meter Breaststroke – 1:06.20 - WR100 Meter Breaststroke – 1:06.20 - WR

Swimming Swimming ComponentsComponents PullPull KickKick SwimSwim Rhythm & TimingRhythm & Timing Training the Training the

PhysiologyPhysiology Racing StrategyRacing Strategy

DrillsDrills

ScullingSculling In all geometrical planesIn all geometrical planes Training Component Training Component

NOT just drill workNOT just drill work– Sit ScullSit Scull– V-Sit ScullV-Sit Scull

With equipment (pull With equipment (pull buoy, kickboard, etc)buoy, kickboard, etc)

– Forward Scull with Forward Scull with equipmentequipment

Pull buoy, kickboard, Pull buoy, kickboard, parachuteparachute

Right/left leg upRight/left leg up– Resistance ScullResistance Scull

Scrunch scullScrunch scull Medicine Ball application Medicine Ball application

Drills . . . continuedDrills . . . continued

– Standing scull with kick boardStanding scull with kick board– Inverted scullInverted scull– Boat scullBoat scull

Changing direction eg boat scull to Changing direction eg boat scull to forward scullforward scull

– Wet vertical jumps into scullWet vertical jumps into scull

Drills . . . continuedDrills . . . continued

Resistance WorkResistance Work– Stretch cordzStretch cordz

Partner / individualPartner / individual

– Medicine ballMedicine ball Partner / individualPartner / individual

– Partner kickingPartner kicking Luge kickLuge kick

– Kick against the wall with quick turnKick against the wall with quick turn– ParachuteParachute

Drills . . . continuedDrills . . . continued

Kicking drillsKicking drills– Piston KickPiston Kick

Vertical / horizontalVertical / horizontal

– Vertical kickVertical kick Weighted / unweightedWeighted / unweighted

– Quick Kick drill with Pull BuoyQuick Kick drill with Pull Buoy– Right / left kickRight / left kick

Drills . . . continuedDrills . . . continued Pull drillsPull drills

– Head Up drillsHead Up drills Back flat / belly button to the spineBack flat / belly button to the spine Right/left; high elbow catch; quick pullRight/left; high elbow catch; quick pull

– Overkick Pull with flutter kick /dolphin Overkick Pull with flutter kick /dolphin kickkick FinsFins Small and Large size paddlesSmall and Large size paddles

http://www.saloswimcamp.comhttp://www.saloswimcamp.com dsalo@soka.edudsalo@soka.edu